Warm-up

Warm Up- Squat (No Measure)

Weightlifting

Back Squat (1×10 @ 60%, 1×8 @ 70%, 3×6 @ 75, 80, 85%))

Front Rack Lunge (Build to a heavy 2-rep (1 per leg), reverse step)

Accessory WORK

GHD Kayak Rows (Tabata Style for 4 minutes for max reps)

Assume the same position as GHD sit ups. Starting with a PVC lean back so your core is fully engaged. Paddle with the PVC like you would a kayak. build up if form is perfect (15lb trainer bar, 15kg bar, 20 kg bar)

Spiderman Holds (Reverse Tabata 4 mins (10 sec work 20 sec rest))

Sprawl all 4 limbs out as far as you can, leaving your torso 2-3″ above the ground. Hold for as long as possible